Health Benefits of Peanut-Is it Good for Diabetics?

Most of us look for peanuts when we are told to eat more nuts.  Peanut is a legume that grows underground.  It is a good source of plant protein and has many health benefits.

The Skin of the Peanut – The Heart Effect

Broken Peanut

The skin of the peanut has a lot of antioxidants and is high in fiber.  It is said that eating peanuts, especially with the skin can prevent us from getting cancer, a stroke, and heart disease.

I know of persons who buy just the skin of the peanut and use it to make a tea or for juicing.  I spoke to one gentleman who said he drinks the tea on a regular basis because it is good for his heart.

Peanut has been known to keep many hearts healthy.

The High Fiber Content of Peanut

The high fiber content will also help with weight control and also reduce blood glucose levels.  It is believed that eating a small quantity of peanut or even the peanut butter, can control your blood glucose for most of the day.

I can testify to this and say that in my situation, this is a fact.  Whenever I eat peanut or peanut butter, my glucose readings are guaranteed to be normal or near-normal for most of the day.

I like to eat a teaspoon of peanut butter before I go to bed at night. This helps me to control my fasting blood glucose reading.  The secret is in the high fiber content in the peanut and the positive effect this has on our blood glucose.

The high fiber content in peanut adds to its myriad of health benefits. Blood glucose levels decrease the higher the fiber content of the food we consume.

Peanut Butter to the Rescue – Fasting Blood Glucose and Peanut Butter


I had an issue with my fasting glucose level and the doctor kept increasing my medication.  I hated this, but I wanted to be healthy and at the time, I felt this was the right thing to do.

Yes, I took the medication, desperately hanging on to life, wanting to live and fearing to be blind.

One night, I was hungry and the only thing that caught my attention, after scanning the contents of my refrigerator, was a jar of peanut butter.  I had some with a few crackers and I was sure my readings would be through the roof the following morning.

Much to my surprise, my reading was about 2 points less than the day before.  I took note and I started to do some research and yes, some experiments as well.

Another health benefit is that peanut and peanut butter can help us to control our fasting blood glucose.

Guaranteed Health Benefit of Peanut – My Experience

Let me jump ahead to what happens now.  I now ensure that I have peanuts and peanut butter at home in my refrigerator.  I can be seen at nights consuming a teaspoon or two of peanut with a cup of green tea without sugar before going to bed.

As mentioned earlier, I love to eat a teaspoon of peanut butter in the night and my fasting blood sugar looks better in the morning. Okay, so sometimes I eat two teaspoons, but I must exercise caution as this really works for me.

My readings in the morning are encouraging.  Let’s just say that this morning, my blood glucose reading was 5.5 (99). We could compare this with months ago when I had readings of 15 (270) and I would get out of bed feeling tired.

I do not count my peanuts, I use a tiny container for measurement, which is about one tablespoon full. I stay away from the salted peanut when I can. The reason is that I am also paying attention to my salt intake.

I also prefer to eat foods that are not highly processed. I try, but sometimes I just crave that salty peanut and yes, I consider it a treat.

As it relates to the health benefits of peanut, I can safely say that for me it has done a good job in reducing my fasting blood sugar.

A Little Peanut goes a Far Way

In the paragraph above, I mentioned that I would eat no more than 2 teaspoons of peanut butter or a small quantity of the raw peanut.  I am always left amazed at how full I feel.

If I know I am going into a long meeting, I have either peanut butter or some peanuts.  It is important to note that whenever you are eating foods that could lower your blood glucose and you are on medication, you should speak to your doctor and test yourselves so that you will know how to adjust your medication.

Failure to do this could result in your blood glucose dropping below 4 and you could easily fall into a coma. I recently had a frightening experience with low blood sugar.

My reading went way below four (4) and this was far from a comfortable situation for me. I must admit that I was a little careless in testing prior to taking my medication and so I did not realize that I should have reduced the dose before going to bed.

The takeaway point is that peanut makes us feel full for longer and so it controls our appetite which is also good for diabetics, especially those of us hoping to lose weight.

Is Peanut a Good Snack for Diabetics?

For me, peanut, especially peanut butter is my “go-to food’ to lower my blood glucose readings, especially the fasting reading, and at the same time give me a “belly full.”  Once you are feeling full, you will consume less, your weight will be maintained and you are less likely to experience a spike in your blood glucose level.

It is easy to walk around with some peanuts and or peanut butter, so I take them with me in tiny containers.  This is a part of my meal planning routine to ensure I eat right for the day.

I know I have been writing about unprocessed foods and peanut butter is processed.  For this reason, I try to buy the crunchy one with less sugar.  I don’t eat a lot of processed foods, so I can take a chance with peanut butter.  The results have been good.  The key though is always moderation.

The answer however is YES, peanut butter is a good snack for diabetics.

Peanut Butter Recipe

Below I will share with you a recipe I saw on the Food Network. I made a few adjustments to suit my needs. Please see the recipe below.

You Will Need:

  • 15 ozs. shelled peanut with the skin removed
  • 1 teaspoon salt
  • 1 1/2 teaspoons honey
  • 1 to 1 1/2 tablespoons peanut oil


  1. Place the peanut in your food processor
  2. Add the salt and honey
  3. Blend for a minute using the high speed
  4. Scrape the sides of the bowl
  5. With the lid on, continue blending and slowly add the oil
  6. Blend until smooth (about 2 minutes)
  7. Place the peanut butter in a sterilized, airtight container
  8. Store in the refrigerator

Enjoy. I usually finish my peanut butter within a one month period. They said it can keep for two months in the refrigerator.

Go ahead and try this very simple peanut butter recipe and share your experience.

Help for the Kidneys – More Health Benefits of Peanut


Peanuts have anti-inflammatory and anti-oxidative properties.  These two are important for persons with Chronic Kidney Disease.

A phytochemical called Resveratrol is responsible for the anti-inflammatory and anti-oxidative properties in peanuts.  Resveratrol is also found in red wine, which is also said to be good for some illnesses.


The health benefit of peanuts in this situation is that it is good news for our kidneys.

Controlling Diabetes with Some Lifestyle Changes

Again, it is important that you understand my position.  I was diagnosed with diabetes and hated taking the drugs, for fear of the horrible side-effects, if I take them for an extended period of time.

I did some studies on using food to heal the body and I experiment in my home laboratory.  I am not a medical doctor and so I am only sharing my experiences.

I am sharing how a lifestyle change has continued to have a significant effect on my life.  I am using this forum to help you to learn about what you can do to make that change and do so effectively without all the guessing I did in the early days of my experiment.

I am doing what my ancestors did before. Yes, I am cutting out overly processed foods as much as I can. It is what your ancestors did before motor cars came into existence.

They ate mostly plant-based foods, limited their animal protein intake, and exercised a lot walking every day.

A call to action – Rake the yard, clean the car and the house. Go for a walk. Exercise at home, or join a gym. Be active and eat to live.

Before we go, please allow me to list a few other health benefits of peanut and peanut butter. Do read the next section.

Other Health Benefits of Peanut and Peanut Butter

  • Help to lower blood pressure due to its’ potassium content
  • Prevents stroke and cardiovascular issues, again, due to the potassium found in peanuts
  • Contains a nice portion of healthy fats which is especially good for persons who are insulin resistance
  • Can prevent gallstones
  • The Niacin found in peanut and peanut butter will help with memory issues, including Alzheimers
  • Lowers the risk of women getting colon cancer
  • It contains enough Zinc to help build muscles if eaten on a regular basis
  • Also helps the digestive system and our skin, thanks to the Niacin content
  • It is a good source of plant Protein

What are you Going to do? More Peanuts, or Not?

I know, you have been waiting to share with us your decision to eat peanut and peanut butter because of everything you just learned.  I am happy you made that choice because I cannot fathom how you would refuse after learning the above.

It is evident that we need to embrace more plant-based foods, such as peanuts and even a bit of peanut butter will not hurt.  The benefits are far-reaching and this is yet another step on our journey to use foods to heal our bodies.  It is yet another step to be diabetic free.

Everything we need to be healthy was provided for us in the way of plants and animals and I encourage you to continue the research and make the move to be diabetic free and healthy.

Continue to eat well and exercise.

Wait! Before you go, please click and watch the video below.

Medical Disclaimer

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  1. // Reply

    Great post, Josephine. I am pleased to hear that your health has improved.
    I have always loved peanuts (well, all kinds of nuts really) and peanut butter, so to know that it has health benefits as well is a bonus!

    1. // Reply

      David, I thank you for your kind words and I am feeling great since I made the lifestyle changes. Yes, keep eating your peanuts, but remember that moderation is the key. All the best.

  2. // Reply

    I have pre-diabetes and I regularly eat peanuts. I do also eat other nuts and find that it does satisfy my hunger and I love the taste.
    Having pre-diabetes means I have been counting my carbs and peanuts are great for a low carb option.
    I didn’t know that peanuts had an anti-inflammatory and anti- oxidative properties- more reasons to eat peanuts!
    Thanks for sharing the benefits of peanuts!

  3. // Reply

    Hi, Josephine. Interesting post! I actually had no idea peanuts were so good for us, though I already caught on to them making you feel ‘more full’ after a peanut butter snack. I guess I’m on the right track…I usually have peanut butter everyday. ? I buy peanuts for a snack every month because my son has PICA and puts foreign things in his mouth…so snacks with texture help.

    1. // Reply

      Hi Audra, I am glad you found my post interesting. I am sorry to hear about your son, but I am happy to know that your choice of snack for him will help him to be healthier in the long run. Let us eat our peanuts every day. Continue to care for your son and take comfort in our never failing God. Cheers.

  4. // Reply

    I lovee peanut butter and I like regular peanuts. I don’t eat peanuts enough, I never knew they were so healthy for you either. I totally agree with the being full part. Whenever I eat peanut butter I always feel full!

    1. // Reply

      Matt, thank you for the confirmation about peanut butter making you feel full. Please continue to eat your peanuts and remember you can use them in smoothies as well. I am happy I was able to give you some useful information about the health benefits of peanuts. Continue to eat your peanuts and God bless you Matt.

  5. // Reply

    I have hypoglycemia and my husband has diabetes. He eats peanuts pretty much every night and I crave peanut butter when my blood sugar level is off so yes I would agree peanuts are good for people with blood sugar issues. I like your topic (niche). It would appeal to a very large audience and your post is very informative.

    1. // Reply

      Chastity, I would like to first say thanks for reading and sharing. Welcome to the Peanut Club. Thank you for your kind words about my post. Much appreciated. What happens when your blood glucose is low and you eat peanut butter? I am just curious. I pray that I will reach a large audience because I am so excited about my journey and successes, I would the same for your husband, yourself and others. Do keep reading.

  6. // Reply

    Hi Josephine,
    Love your site. I read Chastity’s post and I have the same problem and I too reach for nuts or peanut butter. I always travel with nuts in the car just incase. Wonder food for sure.I wanted to tell you about my dad. Unfortunately he is no longer with us but he became a diabetic late in life and suffered with cramps in his legs and feet. Each time he got a cramp he had a spoonful of peanut butter this really helped him. Have you heard about peanut butter helping cramps?
    Kind Regards

    1. // Reply

      Louise, thank you for reading and taking the time to comment. Yes, peanut is great and we should have it available at all times. I am sorry to hear about your dad. NO, I never heard about peanut butter and cramps. All the best.

  7. // Reply

    I am not diabetic, but I do have high postprandial readings that sit for hours. I have spent six months taking my BG levels 10-30 times a day in experimentation to try and learn what was going on. Defatted peanut flour appears to drop my high readings quickly too. I use the brand Sukrin because it has no added sugar. Berberine, banaba leaf, chromium do nothing I can notice.

    1. // Reply

      Andrew, thanks for taking the time to make a comment. Chromium does a little for me, but nothing close to peanut and peanut butter. Thanks for sharing and I wish for you all the best. Stay in good healthy.

  8. // Reply

    What a great article.. I always knew somehow that peanuts and peanut butter was in some way good for you. I just didn’t know how good. I was diagnosed with very low potassium in my blood chemistry, and have noticed that when I eat a small amount of peanut butter everyday.. I actually feel better. Now I know why!

    1. // Reply

      I am glad you have some answers about peanut butter now. I love to include peanuts or peanut butter in my smoothie in the mornings.

  9. // Reply

    Very informative and useful information. I am a fan of peanuts(cost effective) because of the many health benefits, many of which you have listed. Although I eat more almonds. I haven’t eaten peanut butter in quite a while but have heard and read positive feedback including your piece. As a type 2 diabetic, I will include it in some of my hunger snacks (with moderation of course).

    I will be adding peanuts along with my almonds to smoothies or my low/non-fat yogurt mixtures. Peanuts packs some serious punch as some of the tree nuts such as almonds or walnuts at a very cost-efficient price.

    Yes, eating healthily, exercising and being happy are some of the main ingredients towards a healthy lifestyle.

    Thanks again for sharing this information with us!

    1. // Reply

      Burt, all the best with the changes you will make. I would love if you return and give us a feedback about your readings when you consume peanut butter. Please feel free to drop by anytime. All the best and see you soon.

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